Notes:
Would like more movements but last time I couldn't fully extend my arms for a few because of the soreness, so being careful on ramping up the volume.
The bench press migraine trigger best that I can figure is because at this gym the overhead lights are florescent and do not have diffusers. Not sure how I'm going to address it, happens with greater frequency when I first start back up, thinking to maybe do something else in the beginning, we'll see.
I personally avoid locking out on every rep when doing presses. Try using neoprene elbow sleeves for your heavier sets. I don't bench anymore because of those freakin lights! I replaced benches with inclines and now do a lot of hammer strength movements to compensate.
I personally avoid locking out on every rep when doing presses. Try using neoprene elbow sleeves for your heavier sets. I don't bench anymore because of those freakin lights! I replaced benches with inclines and now do a lot of hammer strength movements to compensate.
It was DOMS my elbows are fine. Yeah those lights suck.
Speaking of DOMS I'm developing a real nice soreness isolated to the biceps so I think we have a winner with the rope cable curls. I think it's the forced supination that really isolates them.
45 minutes on the Elliptical with the 40lb weighted vest, highest incline/resistance.
Notes:
Not sure why exactly but I just want to lean up right now, so for legs I'm just going to do the Elliptical with the weighted vest 3 times a week and then 3 times a week volume on the upper body. Meal plan is already in. I'm on 4 tens right now so I'll do doubles on my days off. Elliptical in the morning and weights in the afternoon. The other underlying motivation is that I don't feel fit as in I haven't been doing enough aerobics in recent years. Could be I'm just getting older, but we'll see with this.
Notes:
Forgot my sunglasses so I was worried about a migraine but it didn't happen so that's good. Just going to focus on volume, keep grabbing reps and only go up slightly when it gets stupid easy. I definitely want to keep the bench in simply because I need to keep the form. Thought about adding movements but I was pretty done after the bench. The morning elliptical weighted vest session wears you out a bit. I think this will be fine. Thinking to focus on leaning up till February when I have a trip planned and then at that point we'll revisit what we want to do.
45 minutes on the Elliptical with the 40lb weighted vest, highest incline/resistance.
Notes:
So I didn't like the idea of giving up the weights entirely for the lower body but I do burn so many calories on the Elliptical with the weighted vest so I decided to try doing both. I thought it wen t pretty well although I think I wasn't ready for 275 as I would like to keep things lighter with more volume but that was a great combo IMO.
I did develop an exertional headache during the deadlift but I decided not to stop working out and got through all of it and then it came on later and I just slept it off. I figured they come on anyway so I might as well get the workout in. So much for my florescent light theory as this was in the basement with incadescents.
45 minutes on the Elliptical with the 40lb weighted vest, highest incline/resistance.
Overhead Press
70X15
80X12
90X10
100X7,7,6,6,5,5,5
Upright Rows
40X20X4sets
Tricep Pressdown
60X15
70X12
85X4X4sets
Curls
50X10
60X8X4sets,6X4sets,7
Machine tricep press(like seated dips)
110X20,15,11,11
Notes:
Planned to go in and rep out but felt strong on the overhead press so decided to go up one, this is on the fixed bars. Lightened up and brought the grip in on the curls and got a real good pump with that. Weight jumped a little but it's creeping back down so I'm not going to change anything yet. Eating almost exactly the same way every day so small adjustments won't be hard.
Merry Christmas Buck. Take care of yourself brother.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Notes:
I don't think I've done incline bench in about 25 years so that was a riot, but I really don't like that movement. Happy with the pulldowns and the bench. Pulldown strength is coming and I just keep grabbing reps with the bench. So far so good. The hammer low row is a great movement. It's like a t-bar row but with a greater ROM.
Notes:
Pressing is coming up real quick but I'm going to keep it here for a while I don't want to get hurt. Really using the Elliptical to burn off the calories and minimize the damage of the Holiday festivities which seem to revolve around eating and more eating.
45 minutes on the elliptical with the 40lb weighted vest.
p.m.
Pulldowns
120X15
140X12
160X8
180X4X4sets
160X7X3sets
Bench
135X15
140X12
145X10
150X7X6sets
Notes:
Very slowly moving up on the bench while keeping the volume. No hurry. On 1/2/2018 I'm going to take a weight and I'm going on a 6 week cut, which basically is to just keep what I'm doing but with out the set backs of the holiday indulgences. The time on the Elliptical has saved me this holiday season.
Okay here we go. Morning weight 191.8, looks like I put on 5 over the holidays, but I do feel bloated today so might not be quite that bad. Let's roll.